We will be dialing in our over head squats today at CrossFit Big Island/Ali’i.
Shai Shai in full focus mode
Before you’re ready to squat, you’re going to need solid mechanics on the push jerk after taking the bar out of the rack. If the weight is heavy enough, you may even have to split jerk. Heavy weight will also require you to jerk from behind your head to better accommodate the wider grip required for the overhead squat. Technique is critical or you’ll lose the load before you even start your set.-crossfit journal
WOD
Strength:
Over Head Squat
1-1-1-1-1-1-1-1
Conditioning:
2 min box jumps as many reps as possible
5/11/12
Let them eat cake
US News and World report lists the Paleo Diet as one of the “Worst Diets.” It scores low in every category including Easy to Follow, Cost, and Nutrition. You may be saying to yourself, ” They’re right! It’s hard to follow a Paleo Diet.” And 5 months ago I probably would have agreed with you. We’ve been conditioned to believe that bread, pasta, and rice are supposed to be on our plate, due in part to Government regulations. In the 1980′s the entire bottom portion of the food pyramid was dedicated to bread, pasta, cereals, and rice. I grew up eating baked potatoes and hearty pasta dishes, and now I have to give that up?! But I’ll starve and go broke in the process!? Don’t get hysterical yet.
Take back your plate
Don’t be fooled- taking back your plate isn’t easy. It took about a month or eating Paleo before I really knew what to put on my plate. I replaced white potatoes with sweet potatoes, made banana pancakes instead of eating cereal, and got used to adding more veggies to my tomato sauce instead of eating it over pasta. ” Isn’t eating that way too expensive?” my parents always comment. “Not at all!” I reply. I would argue that Hawaii is the perfect place to reclaim your plate. We have an abundance of fresh fruits and vegetables year round, grass fed beef and lamb, local eggs, coconuts grow like crazy, and you’re bound to know someone who has an avocado tree.
Let’s get real about eating Paleo
I’ve been asked quite a few times where I shop to sustain our Paleo lifestyle. Make no mistake, you can eat only what you grow and kick eating like a caveman up a notch…but I’d rather do wall balls. In the spirit of getting real about eating Paleo I’ve come up with a list of the best places to get Paleo items. Please feel free to comment and add your own-
Big Island Farm Fresh Foods- local organic fruits and vegetables, fresh wild caught fish, local grass fed beef, farm fresh eggs (fed non gmo feed). Get it delivered at your home, or pick it up at the box in both Hilo and Kona.
Costco- Artichoke hearts, almond butter (cheap and HUGE), packages of raw chicken, olives, bolthouse juice, Aloe Juice, Paleo friendly dog food, asparagus, almond milk.
Vitacost.com- Coconut oil, jerky, Terra Chips, almond flour, coconut flour, ghee, fish oil pills, coconut water.
Target- Coconut Milk (by far the cheapest in Hilo), hard salami.
Island Naturals- Loose raw nuts and dried fruits, almond cheese.
Paleo Pax- Caveman Cookies (really great idea for gifts) They also have a monthly tasting box where they send you 4 different Paleo snacks to try each month.
This is by no means a complete list and I look forward to your tips on where you shop for Paleo items.
Costco chicken, sauteed in pan. Costco artichokes and olives.
Join the Paleo revolution and take back your plate!
Big Island Farm Fresh Foods wilted Kale.
Chicken topped with Big Island Farm Fresh Foods pepper and Costco mushroom sauteed together.
WOD
33-22-11
jumping lunges
push ups
200m run